We can all agree that, without a proper home office set up, this indefinite remote work situation is wreaking havoc on our backs and necks. “Don’t sit too much” might sound like good advice, but it might not be practical for everyone. The truth is that millions of us work at desks. With the lack of social distractions and our hectic schedules, we end up spending most of our time bending our backs and shoulders into harmful sitting positions.
Little to no physical activity, prolonged hours of sitting and our lack of knowledge in ergonomics are the main factors for our chronic lower back and neck pain. Hence, we have now come to the realisation that the strain we feel in our spine can turn into serious health problems and cause vertebrae damage.
During your endless research for a solution to relieve your aches, chances are, you have come across the boomer trend of standing desks. As its name suggests, a standing desk, also called stand-up desk or sit-stand desk, allows you to do your usual work tasks, comfortably, while standing instead of sitting.
Using a standing desk will enable you to add some movement to your workday as you will be switching from standing to sitting from time to time. This alternation will force your core muscles to support your weight and increase your blood circulation. If used correctly and consistently, a stand-up desk can alleviate your chronic back pain and improve your spine’s health.
Still not sure if a standing desk is right for you? Read on to discover all the aspects you should consider before buying one.
Are Standing Desks Worth It
If your job requires you to spend long hours hunched over your computer, then you must know by now that excessive sitting is damaging your spine, neck and back muscles. Since prolonged sitting can lead to serious health issues, then using a standing desk can be a suitable option for you, but is it really worth your investment?
Spending some of your work time standing will enable you not only to avoid physical health issues like musculoskeletal problems and disc damage, but it also has many benefits on your mental health. Using a standing desk helps increase your energy levels and boost your mood, because the blood is flowing correctly, which keeps your mind alert.
The main purpose is to relieve the pressure on your spine, and tweak your sedentary habits by adding movement to your work day since you will be alternating between sitting and standing constantly.
So to answer the initial question: A standing desk will work wonders on your health if you use it correctly. It’s time for you to get rid of these bad habits and start to improve your health.
How To Stand At Standing Desk Correctly (Standing Desk Ergonomics)
In order to unfold the full potential of your standing desk, you should learn how to use it correctly first. To achieve that, you need to take into account some important tips that will help you feel the benefits of your standing desk.
Start Slow
You are probably so excited about your new standing desk that you’re planning to stand all the time while you work. You should know that this is wrong, because the main purpose of a standing desk is to encourage you to move and find a way to avoid sitting all the time. Besides, you are used to sitting for prolonged periods of time that it became your “natural” position. Changing that abruptly will certainly cause you pain.
Getting used to a standing desk might take you some time. The first tip is to create standing intervals. For example, you can start by standing during quick calls or meetings and then go back to your sitting position. The goal is to keep alternating throughout the day and slowly increase the time intervals over time. This technique will help you find the amount of standing time that works for you, and reduce extended sitting/standing time.
Monitor, Keyboard & Mouse position
If you use a monitor, make sure that it is positioned at the correct height. This means that you are not forced to tilt your head forward or backward when standing, because these positions will damage your neck and back. The screen should be on eye-level, not too far, not too close to your face.
If your job consists of typing and browsing for long hours, it is crucial to adjust your keyboard and mouse positions as well, in order to avoid the pain caused by wrist strain. Make sure your wrists are straight, not hanging up or down, but are parallel to the desk surface.
Feet Pressure
Always remember to put something soft beneath your feet to relieve the pressure caused by standing. Using an anti-fatigue mat or a flow board will protect your feet from the hardwood floor, and provide a comfortable surface to sink into while you’re standing.
Another alternative for relieving the pressure from your feet is to wear comfortable shoes. Unsupportive shoes will cause back problems, sore feet and joint injuries. The solution is to invest in comfortable and good-quality footwear.
Good Posture
We all have the habit of leaning unconsciously when we are standing next to a desk. It’s crucial to correct your standing posture. Always remember to keep your back straight, your neck tall and your shoulders relaxed. The purpose is to maintain the spine’s neutral position and keep the body aligned.
Due to long periods of sitting, your back is now used to abnormal positions. This means that returning the spine to its normal alignment might cause pain at first, that’s why consistency and persistence are the key. The first step is to make a conscious effort to realise when you’re standing in a bad posture, and then trying to fix it everytime. Over time, you will start noticing that your posture is improved naturally.
Don’t Forget to Move!
It’s important to add movement into your work day routine through small physical exercises. When you switch to standing, try to walk around and move from time to time. You can also do some strength and balance exercises as a kind of break to energize yourself.
Furthermore, you can use standing at a standing desk as an excuse to stretch your body. Stretching is very beneficial for your muscles as it helps working them gently and prevents injuries. It also improves the alignment of muscle tissues which refines your posture.
What Is The Ergonomically Correct Height For A Desk?
If you have made the choice to use a standing desk, then you are one step closer to improving your health and alleviating the aches and pains. However, it is necessary to think about adjusting it to your height. In order to maintain a comfortable standing position, you can establish the right height for your standing desk following these instructions:
With your hands stretched down, stand up straight with your chest up, and relax your shoulders.
Bend your hands forward at the elbow while maintaining them at 90 degrees, parallel the floor.
Calculate the distance between the floor and your elbow; this is the right height of your standing desk.
Bear in mind that the height of the shoes you are wearing also affects the height of your standing desk, and don’t forget to adjust your screen and keyboard too.
If you opt for an adjustable-height standing desk, you will be able to transition smoothly from a sitting to a standing position. You can easily adjust the height of your desk to your actual height, depending on what type of shoes you are wearing, or if you are using any foot support like an anti-mat fatigue or a flow board for example.
How Long Should You Stand At A Standing Desk?
Owning a standing desk doesn’t mean you should be standing all day. The real issue with spending the best part of your day sitting, is the lack of movement, because fixed postures slow down our biological processes like circulation and digestion.
The purpose of using a standing desk is to keep your metabolism working and your blood flowing in the right direction. Every person is different, so it’s important to start slowly and take your time to adjust.
There is no specific equation for how long you should stand, but always remember to not push yourself too hard and most importantly, listen to your body. Sit when you feel the need to, and set an alarm to remind you that it is time to stand up. Keep doing this rotation throughout your day until you find your comfortable pace.
Since you will be switching between sitting and standing during your work day, you might want to consider a height-adjustable standing desk. You can adjust its height easily and quickly multiple times everyday. We also recommend investing in an ergonomic chair to make sure you are well-supported and comfortable when you are sitting.
Your ultimate goal is to adopt the habit of replacing some of your sitting time at a standing desk in order to improve your overall health and get rid of your sedentary lifestyle.
Where Can I Buy A Standing Desk
Standing desks are easily available through a quick internet research, but there are so many choices out there, and finding the best fit for your specific needs can be challenging. They are not just a piece of furniture, so knowing what you should be looking for is an important step towards making the right purchase. Therefore, while exploring the large possibilities, here are some things you should take into account before buying a standing desk:
Adjustability
This is the first aspect to consider before buying a standing desk. On one hand, if you choose to go for a fixed-height desk, then you are giving up the freedom to adjust its height to yours, keeping in mind that the latter can be affected by the type of your footwear and the standing desk mat you are using.
On the other hand, you can choose a height-adjustable standing desk that works with an electric motor or with manual adjustment. Either way, it will allow you to change your position easily from standing to sitting, and adjust the desk to your height from high to low.
Space and Weight Requirements
Unlike the traditional desks, standing desks are larger and taller, which means that they require more space. Make sure that the measurements of the desk you are willing to buy are compatible with the space you are planning to put it in. Furthermore, you have to pick a standing desk that best fits your equipment and gadgets.
If your job requires the use of heavy equipment, you must go for a rugged desk that holds weight. The same logic applies if you like to put many pieces on your table, then you should opt for a large stand-up desk with enough space for all your desktop items.
Cost
The prices of standing desks differ widely, and this may rush you to go for the low-cost option. Rather than looking for the less expensive desk, you must consider the level of quality and your practical requirements. Keep in mind that you are investing in your health and make your purchase based on how the stand-up desk meets your specific needs and the level of excellence you’re aiming for.
You should also take into account the warranty policy that comes with the product. You are buying a costly standing desk, so it’s worth being covered in case an issue comes up.
If you’re still confused about the type of standing desk you should buy, consider checking our large choice of ergonomic standing desks. Take a look at the wide range of high-quality and height-adjustable standing desks we are offering to suit your preference and practical needs.
If you have any questions or you need personalized advice from our experts, don’t hesitate to contact us.
FAQ:
Are Standing Desks Good For Your Back?
If your chronic back pain is linked to prolonged sitting, then once you start using a standing desk, you will notice improvement in your pain levels. When you stand, you are maintaining the natural spine curvatures, because your back is straightened along with your whole body.
You’re standing in a correct posture, stress is relieved from your back muscles and ligaments, and weight is distributed equally and supported by your core muscles. Hence, standing can definitely improve your comfort level and reduce pressure and back pain.
Is It Bad To Use A Standing Desk All Day?
The natural human posture is the standing position. However, standing for long periods of time can cause serious health problems such as varicose veins, swollen feet and lower back pain. Prolonged standing means that our movements are restricted and the body positions are rigid which causes muscular strain and inflammation.
Balance is the key. Alternating between standing and sitting is the best solution. Make sure your standing desk is adjustable and an ergonomic chair is available in order to use it occasionally. Besides, walking sessions and stretching breaks from time to time are beneficial for your muscles health.
Do Standing Desks Increase Productivity?
Standing improves cognitive activity as it stimulates better circulation and increases blood flow to the brain along with more oxygen and nutrients. Moreover, standing improves your focus and productivity significantly, which makes you do an efficient and effective job throughout the day, especially when physical discomfort and pain are relieved.
Your body is pain-free, your thoughts are clear and your mind is sharp. All these factors contribute to increasing energy levels, and opening your mind to great ideas and exciting opportunities.
Will A Standing Desk Help With Neck Pain?
Excessive sitting usually causes neck pain which is often related to poor posture and muscle strains. When sitting, we tend to slouch or hunch over the computer unconsciously. This leads to chronic neck pain, whereas the standing position allows the back and neck to be straightened, strong and more active.
However, you should always remember to apply the proper standing ergonomics mentioned above, in order to get the full experience and improve your well-being.
Do Standing Desks Improve Posture?
Prolonged sitting leads to poor posture as we tend to lean forward or slouch in our chairs. These abnormal positions hurt our ligaments and muscles. Using a standing desk will train your body to keep the bones and joints in perfect alignment, and release the strain on the spine’s ligaments.
Nevertheless, standing doesn’t always mean good posture. Sometimes, we find ourselves leaning unconsciously, or jetting out hip out, which leads to tissue injury. You should always pay attention to the way you stand, and fix your posture. Using a standing desk regularly and correctly will help your body to get accustomed to a perfect posture over time.
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